Google+ Træningslog : Operator's Lab

søndag den 13. august 2017

Træningslog




PREP-A
B3W1


Day 1 / Strength - Calisthenics
Deck Squat 4 sets + Skiers 4 sets
(super set - lower body)


Push-up 5 sets + Xiaopeng Forward 5 sets
Ground Rows 5 sets + Bent Sideways Lat Stretch 5 sets
Forearm Plank 3 sets + Straddle Modified Reverse Hyper 3 sets
(super sets - upper body)


Bent Hollow Body Rock 3 sets + Table 3 sets
Elbow Side Plank Twist 3 sets + Standing Hip Circle 3 sets
Straddle Up 5 sets + Jefferson Curl 5 sets
(super sets - midsection)


Day 2 / Strength - Barbells and Kettlebells
“The Prep” - mobility drill


Deadlift, 4 sets
Pull-ups, 4 sets @ weight


Get-Ups, 5 + 5
Swings, 10 x 10


Day 3 / Endurance
Rucking
120 minute walk.


Stretch series
45 minutes work on progress to Middle Split.


Day 4 / Strength - Calisthenics
Deck Squat 4 sets + Skiers 4 sets
(super set - lower body)


Push-up 5 sets + Xiaopeng Forward 5 sets
Ground Rows 5 sets + Bent Sideways Lat Stretch 5 sets
Forearm Plank 3 sets + Straddle Modified Reverse Hyper 3 sets
(super sets - upper body)


Bent Hollow Body Rock 3 sets + Table 3 sets
Elbow Side Plank Twist 3 sets + Standing Hip Circle 3 sets
Straddle Up 5 sets + Jefferson Curl 5 sets
(super sets - midsection)


Day 5 / Strength - Barbells and Kettlebells
“The Prep” - mobility drill


Deadlift, 4 sets
Pull-ups, 4 sets @ weight


Get-Ups, 5 + 5
Swings, 10 x 10


Day 6 / High Intensity Conditioning
Mobility drills
S & S warm-up


Kettlebell Snatch 5 x (10 L + 10 R) @ moderate weight
Kettlebell Snatch 3 x (10 L + 10 R) @ light weight


Hanging Leg Raise (Hardstyle)


Stretch series
45 minutes work on progress to Front Split.


Day 7 / Rest Day


PREP-A is a training program in the making - made by me, inspired by the books Naked Warrior andEnter The Kettlebell, and Tactical Barbell II


/Martin Joe

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